05/09/2018

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

3 Rounds of “Cindy”

— 5 pull up

— 10 push up

— 15 squat

slow, medium, quick

02

Burgener Clean x 3

Metcon

Metcon (AMRAP – Rounds)

EMOM 10 min

— Odd: 10 Bar Facing Burpee

— Even: 5 Thruster (155/105)

Try adding 1 repetition to each movement every round

Cool Down

A: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)

B: Couch Stretch (No Measure)

1 Minute in the Down Position; 2 Minutes in the Up position